#fourthprinciple

[kericyoga]

#WeAreAnusara - Day 4 - #FourthPrinciple #ContractingSpiral #OuterSpiral ... Activating Outer/Contracting Spiral in the legs results in several characteristic shifts in the body, including a decrease in lordosis in the lower back, the tailbone scooping down away from the sacrum and forward toward the pubis, and a contraction of the lower abdominals. Too much Outer Spiral will overpower the actions of Inner/Expanding Spiral and potentially prevent the femur heads from setting back into the center of the hip sockets and close off the back and floor of the pelvis. This could result in rounding and/or tightness in the low back and/or bind the hip flexors. The muscles that contribute to Outer Spiral are big and strong. The actions of Outer Spiral must be applied in a way that balances but does not overpower Inner Spiral. ... Outer Spiral must be applied carefully, but it can also be a very powerful force within the body and within a pose. In #ardhachandrasana, I focus on Outer Spiral in my standing leg. I tack my hip and outer thigh back toward my lifted foot and squeeze the glute underneath the top hip. This creates an outer rotation in the thigh, pulls the bottom hip under the top hip, stabilizes the hips, and helps to lift the top hip. Then I can stretch long in every direction! ... I saw several others choose half moon pose or a variation of it for Outer/Contracting Spiral. For me, it is a key element to making the pose full. ... With my co-hosts @sunandmoon_asana and @ej_merlin ... #yogafit #yogamuscles #yogastrong #yogaalignment #yogateaching #yogaknowledge #andknowingishalfthebattle #yogachallenge #yogashorts #yogabums #yogaphotography #instayoga #yogafam #anusarayoga #universalprinciplesofalignment (at Los Angeles, California) https://www.instagram.com/p/BmRuIwxnVH0/?utm_source=ig_tumblr_share&igshid=tjvqp2l7rn0h

[crystal48891]

On the fourth day of #Kwanzaa the black candle is lit at first, then the utmost left red one, then the farthest right green one and at last the next red candle, placed at the left hand side of the black one, is lit. It represents the 4th principle, i.e. #ujamaa (oo-jah-MAH) or Collective Economics. The #fourthprinciple is then discussed with the present members. The Unity cup is shared and the candles are turned off. Read more at https://www.theholidayspot.com/kwanzaa/sevendays.htm#aa7lubtDTZdxdw6Q.99 https://www.instagram.com/p/Br9TzNAl24g/?utm_source=ig_tumblr_share&igshid=1cvbvi811k6yh

[kericyoga]

#WeAreAnusara - Day 4 - #FourthPrinciple #ContractingSpiral #OuterSpiral ... The Fourth Principle is Contracting or Outer Spiral. The energy moves from the waistline down through the feet. The spiral narrows as it moves down the legs. The energy of the Contracting Spiral runs counter to the energy of Expanding Spiral. The Contracting Spiral is always preceded by the Expanding Spiral, so that the femur heads set back into the center of the hip sockets, the pelvic floor is open, and the low back has a lordotic curve. Expanding/Inner Spiral and Contracting/Outer Spiral balance each other in every pose. One challenge is that the primary muscles (glutes) that outer rotate the thighs are much bigger, stronger, and more powerful than the muscles that inner rotate (adductors) the thighs. Students must be careful that the Contracting Spiral does not override or overpower the Expanding Spiral. ... In cat pose, the outer rotation of the thighs contracts the hips and pelvis, as well as rounds and lengthens the lower back. Place a yoga block between your thighs the next time you do cat/cow. Move the block back and forth with your upper inner thighs. When the block moves forward, that is Contracting/Outer Spiral. ... Please follow my co-hosts @sunandmoon_asana and @ej_merlin for their tips and teaching. ... #anusara #anusarayoga #anusarakula #anusaralives #bringinganusaraback #uniteanusara #iamanusara #yogalife #yogalove #yogastudent #yogateacher #yogapractice #hathayoga #yogateching #yogainfo #alignment (at Los Angeles, California) https://www.instagram.com/p/BmP80b4HtkH/?utm_source=ig_tumblr_share&igshid=jh2y2nucw9v5

[crystal48891]

On the fourth day of #Kwanzaa the black candle is lit at first, then the utmost left red one, then the farthest right green one and at last the next red candle, placed at the left hand side of the black one, is lit. It represents the 4th principle, i.e. #ujamaa (oo-jah-MAH) or Collective Economics. The #fourthprinciple is then discussed with the present members. The Unity cup is shared and the candles are turned off. Read more at https://www.theholidayspot.com/kwanzaa/sevendays.htm#aa7lubtDTZdxdw6Q.99 https://www.instagram.com/p/Br9TPDPl6kG/?utm_source=ig_tumblr_share&igshid=1xkg6hnn1c97j